Facts on the Ketosis Diet with R.D. Miriam Jirari-Turner

What is Ketosis and is it Healthy?

If you’ve been following the latest fad diet, you’ve probably heard the buzz about the ketosis diet. Whether it be through a close-to-zero carb ketogenic “real food” dietary routine or through ketone supplements that aim to mimic the same effects as the diet, everyone is wondering whether it lives up to the hype. Studio SWEAT onDemand founder, Cat Kom, trainer Brian LaRose and registered dietitian, Miriam Jirari-Turner, are here to give you the key facts on ketosis, and fill you in on the benefits and detriments of the diet.

First and foremost, what is the ketogenic diet?

The diet is comprised daily of 20-30 grams of carbohydrates per day, 5-10% of calories to protein and 70-80% of calories to fats.

The entire objective of the diet is to shift our body from relying on carbohydrates for fuel and to focus on burning ketones instead. The theory is that when the body is stripped away from carbs, fat is broken down and ketones are produced by the liver and burned for energy.

Reaching the maximum ketosis stage varies between individuals since everyone’s metabolism is unique but typically, ketosis is reached within 2-3 weeks. Keep in mind, you will only reach the “optimal” stage when abiding by the strict diet guidelines above.

Although many applaud this diet for quick and noticeable weight loss, the truth is, this diet carries more cons than pros.

When undertaking such a regimented and limited diet, your kidneys must work harder and in turn, can put you at higher risk for kidney stones. Also, when depriving your body from substantial food groups, many might turn to binge eating saturated fats that can shoot those cholesterol levels up.

In regards to exercising on the diet, many struggle to find the energy without the support of carbohydrates. Without replenished glycogen that’s produced from carbohydrates, you’ll lack the fuel and strength to undergo building muscle and engage in strenuous, physical activity. Keto diets are also known to mess with sleeping patterns because of a lack of carbs, calories and exercise.

When considering this diet, be mindful of those around you since keto can also alter your mood and often for the worse. Scientific studies have proven that we as humans are psychologically attached to carbohydrates so naturally when they are taken away, we miss them and seek comfort in other ways that could sometimes be harmful to us.

If after reading this article and watching this video, you’re still content on giving keto a go, be sure to listen to your body, moderate when it’s necessary, add multivitamins and speak with your doctor and nutritionist about what your body requires in order to remain healthy on the ketogenic diet!

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Here's what people said about “Facts on the Ketosis Diet with R.D. Miriam Jirari-Turner”


Thank you for this information. I would respectfully request that you are very clear when you mention diabetes here. You mentioned diabetes, but did not indicate that this diet can only potentially work for those with type 2 diabetes. This diet could kill type 1 diabetics. My entire life revolves around trying to keep ketones out of my son’s blood stream because they could kill him. Thank you Miriam, I appreciate your candor. I despise this diet. 😉

Great info. And great timing for me. Ive been struggling with trying to figure out what changes I can make in my diet to feel better in general. Hormonal imbalances have changed everything for me the past few years, and I’m working at eating a different mix of food groups. I didn’t want to go to the ketogenic extreme ands Miriam’s advice nailed it. What are your thoughts on going grain-free and/or dairy-free? I’m trying to cut back, but have them in moderation. It seems to have helped recently. Which grains and/or dairy do you recommend keeping in your diet if any? And which ones are best to stay away from? Thanks!!